Announcements ***WOD’s can be scaled for athletes of all abilities*** Main – 2014 CrossFit Open View Public Whiteboard Metcon (AMRAP – Reps) 10 Minute AMRAP: 30 Double Under’s 15 Power Snatches (75/55)Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 1,000m Row 30 Hang Power Cleans (135/95) 30 Chest to Bar Pull ups Fitness and Sport Metcon (10 Rounds for reps) 10 Minute EMOM Odd: 7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 – games standards Even: 7 Toes To...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters (95/65) 30 Double unders after every round Fitness Metcon (10 Rounds for reps) 10 Minute EMOM Strict Pull-ups Sport Metcon (Time) 10 minute Muscle up Wave Minute 1: 1 muscle ups Minute 2: 2 unbroken muscle ups Minute 3: 3 unbroken...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) With a 10 minute running clock 15-12-9 Power Snatch (115/80) Toes to Bar Metcon (AMRAP – Reps) In the remaining time, AMRAP of: Burpee Box Jumps (24/20) Front Squat (4 x 4 Across)Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Handstand Push-ups 10 Pull-ups 10 Power Cleans (165/115) 10 Toes to Bar Front Squat (3 Rep Max)Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Teams of 2 One athlete works, while the other rests. 50 Burpees 10 Clean and Jerks (155/105) 75 Box Jumps (24/20) 10 Clean and Jerks (155/105) 100 Pull ups 10 Clean and Jerks (155/105) 75 Box Jumps (24/20) 10 Clean and Jerks (155/105) 50 BurpeesRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) 7 Minute AMRAP: Wall Balls (20/14) EMOM stop where you are and complete 5 deadlifts (225/155) *For those of you that want to do Rx plus, complete this WOD with a 30#/20# medball Fitness Overhead Squat Therapy (10 sets of 10 reps )...Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) Teams of Two 5 Rounds For Time: 10 Handstand Push-ups 20 Kettlebell Swings (70/53) 30 Deadlifts (225/155) 40 Ab-mat Sit-ups 50 Air SquatsRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 70 Double Unders 50 Burpees over the Bar 30 Squat clean Thrusters (135/95) 10 Muscle Ups Fitness Back Squat (EMOM 5 Back Squats @ 60%) Sport Squat Snatch (EMOM 5 touch and go Snatches )Read More

Main – WOD – (Be)tter View Public Whiteboard Metcon (AMRAP – Reps) Tabata of: Toes To Bar Box Jumps (24/20) Row for Calories Shoulder to Overhead (95/65) (8 Rounds of one movement, then you move on to the next movement) Metcon (15 Rounds for weight) 15 Minute EMOM: First 5 minutes: 4 Power Snatches –...Read More